Horarwa a Gidan Jiki na Otal: Shirin da Zai Amfane Ka da Kallon Kilo 20

Gidan wasan motsa jiki na otal yawanci ɗaki ɗaya ne na kimanin murabba'in mita 20: dumbbells daga 2 zuwa 20 kg, benci daya, wani treadmill da kuma wani tsayayyen bike. Wannan ya isa ya sa ka ci gaba da kasancewa da ƙarfi da kuma al'ada, amma bai isa ya ci gaba da yin aikin da kake yi a gida ba. Don haka a cikin kwanaki biyar zuwa goma ka canza burin: kiyayewa maimakon ci gaba.

Duba abin da kuke da shi.

Kafin ka shirya wani abu, ka sauka ka duba ɗakin. Abubuwa uku ne ke yanke shawara kan shirin:

• Mafi nauyi dumbbell. Idan ya tsaya a kilo 10, sai ka yi tafiya da kafa ɗaya kuma ka yi maimaitawa. Idan ya kai kilo 30, za ka iya yin motsa jiki kusan kullum.
• A kan benci. Wani benci mai daidaitawa yana ba ku latsawa, da kuma goyon bayan layi da kuma Bulgarian split squats. Idan ba tare da shi ba za ka yi aiki a ƙasa da kuma gefen gado.
• Wani kebul ko lat janyewa. Idan ya wanzu, wannan ya rufe jan da triceps. Idan ba haka ba, wani band juriya daga akwati ya yi aikin.

Ka bincika lokacin buɗewa ma. A otal-otal da yawa ana rufe dakin motsa jiki da ƙarfe 22:00, kuma tsakanin ƙarfe 6 da 8 na safe ana amfani da matukan motsa jiki biyu a dukan bene.

Manufar ita ce a ci gaba da kasancewa a wurin, ba ci gaba ba

Ba za ka yi rashin ƙarfi ba bayan ka yi mako uku ba tare da yin aiki ba. Don riƙe abin da kuke da shi, Za a yi zaman biyu a mako a kusan kashi ɗaya bisa uku na yawan adadin da aka saba yi Ya isa, idan dai waɗannan saitin sun kusa ga gazawar, game da 1-2 maimaitawa a cikin ajiya. A aikace: idan ka yi 16 sets ga kafafu a mako a gida, 5-6 zai yi a kan hanya. Babu ma'ana a bi bayanan a kan kayan aiki da ba a sani ba, a takalman tafiya, bayan jirgin sama mai haske.

Biyu na dukan jiki zaman

A maye gurbin A da B tare da akalla rana ɗaya ta hutawa tsakanin su. Don tafiya ta kwana 5 A - hutawa - B; don kwanaki 10, A-B-A-B. Ka huta na dakika 90 a manyan lif, 60 a kan kananan. Dukan zaman ya dace cikin minti 40-45. Yi dumi tare da minti 5 a kan matashin kai ko keke da kuma sauƙin motsa jiki na farko a rabin nauyi.

Taron A

1. Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙ Ƙungiyar Ƙ Ƙungiyar Ƙungiyar Ƙ Ƙungiyar Ƙungiyar Ƙungiyar Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ
2. Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar
3. Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
4. Hanyar hannu daya tare da hannu a kan benci - 3 x 10-12 a kowace hannu
5. Tsarin - 3 x 40-60 seconds

Taron B

1. Tafiya ko baya - 3 x 10 a kowace kafa
2. Ƙarƙashin ƙasa ko lat ja - 3 x 6-12
3. Matsayin matsin lamba na saman - 3 x 8-12
4. Ƙarƙashin ƙwanƙwasa tare da ƙwanƙwasa a kan ƙwanƙwasa - 3 x 12-15
5. Ɗaukaka maraƙi mai ƙafa ɗaya - 2 x 15-20

Lokacin da dumbbells sun yi nauyi sosai

Matsalar da ake samu ba ta rasa na'urori ba, matsalar ita ce mafi nauyin nauyin kilo 12 ne. Wadannan gyaran gaske aiki:

• Saukewa na dakika hudu. kuma dauke a al'ada gudun. Haka nan kuma wani abu mai tsanani ya faru.
• Canja zuwa kafa ɗaya ko hannu ɗaya. Ƙungiyar Bulgarian da ke da nauyin 2 x 12 kg ya fi wuya fiye da kafa biyu tare da 24 kg.
• Tsaya 2 seconds a cikin kasa matsayi a kan latsawa da squats, ba tare da tsalle ba.
• Yanke hutawa zuwa 30-45 seconds kuma yi 4 sets maimakon 3.
• Ka tafi zuwa 15-25 maimaitawa Ya kusan kasawa. Ƙananan kaya suna gina kusan adadin tsoka kamar lokacin da 'yan maimaitawa na ƙarshe suke da wuya.

Idan an rufe ko kuma an cika wurin motsa jiki

A cikin dakinka, ka yi amfani da shi a matsayin kewaye: Zagaye uku, da sauran dakika 60 tsakanin zagaye, jimlar minti 20-25.

• Ƙarƙashin ƙuƙwalwa - 10-20
• Bulgarian rarraba squat tare da ƙafafun baya a kan kujera - 10-12 da kafa
• Ƙarƙashin ƙwanƙwasa ƙwanƙwasa - 12 a kowace kafa
• Pike push-ups tare da ƙafa a kan gado - 8-12
• Allon da ke da kullun kafa - 20 kullun duka

Matakan otel suna da kyau. Yin tafiya na minti 10 da hawa da hawa yana sa bugun zuciyarka daidai inda ya kamata ya kasance.

Abinci, ruwa da matakai

Furotin shine abin da ke rushewa a hanya. Manufar ta kasance. 1.6-2.2 g da kilogram na nauyin jikiKa yi tunani . Abincin safe yana sa ya zama da sauƙi: 3 qwai ba game da 18 g, 200 g na yogurt 12-20 g, 50 g na cuku game da 12 g. A lokacin abincin rana da abincin dare, ka yi odar nama ko kifi mai nauyin 150-200 g kuma wannan ya zama wani 35-45 g.

Abin sha 2-3 lita na ruwa a rana, da rabin lita a kan kwanakin tashi saboda iska ta jirgin sama tana da bushe sosai. Shan giya da yamma yana ɓata barci da kuma aikin da za ka yi washegari, saboda haka, idan kana shan giya, ka rage shan giya zuwa ranakun hutu. Ƙaddamar da Matakai 7,000 zuwa 10,000 kullum don maye gurbin motsin yau da kullum da ka rasa yayin tafiya.

Lokacin da za ka je wurin likita

Wadannan ba abubuwa bane da zaka shimfiɗa a ɗakin otel:

• Ciwo ko matsin lamba a kirji, matsanancin numfashi ko rashin hankali yayin aiki - kula da gaggawa.
• Kumburi, ja ko ciwo a cikin maraƙi ɗaya bayan jirgin sama fiye da awa 4 - binciken likita a wannan rana, kuma kada ku yi masa tausa ko shimfiɗa shi.
• Ciwon haɗin gwiwa wanda ya wuce kwanaki 5-7 ko farkawa da dare.
• Rashin jin daɗi ko rauni yana yaduwa a hannu ko kafa.
• Zazzabi sama da digiri 38 - tsallake horo har sai ya wuce.

Gajerun bayanai

• A kan hanya makasudin shine kiyayewa: Sessionsungiyoyi biyu a mako a kashi ɗaya bisa uku na yawan adadin ku na yau da kullun suna riƙe da ƙarfin ku.
• Biyu na jiki (A da B), saiti 3 a kowane motsa jiki, 8-12 maimaitawa, minti 40-45.
• Yi amfani da dumbbells mai sauƙi tare da saukewa na 4 na biyu, bambancin guda ɗaya da kuma saiti na 15-25 reps.
• Ka riƙe 1.6-2.2 g na furotin da kilogram, 2-3 lita na ruwa da kuma 7,000-10,000 matakai a rana.
• Ciwon kirji, ko kuma kumburin kafa bayan jirgin sama, yana nufin likita maimakon motsa jiki.